TUESDAY 151215
On a 5:00 running clock, establish your 1 Repetition Max Clean and Jerk.
Rest up to 3:00 then,
For 18:00 Complete The Following (6 Sets of Each)
Minute One: Deadlift, 9 Repetitions
Minute Two: Hang Power Clean, 6 Repetitions
Minute Three: Push Jerk, 3 Repetitions
Note: For todays workout use approximately 70% of your 1 Repetition Max for all 3 Barbell skills. For example, if your established 1 Repetition Max Clean and Jerk was 185lb., an appropriate complex weight would be 135lb. The complex is intended to provide you a working weight and enough time to complete the repetitions, with high attention to technique. Use any remaining time between the start of the next minute to focus on Box Breathing.
Friday Night Training Crew!
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CAMP (8:00 AM – 9:00 AM at HQ)
Complete Three 5:00 AMRAP Rounds on 2:00 Rest:
Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Burpee, 15 Repetitions
Pull-up, 9 Repetitions
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
CrossFit Light (5:00 PM – 6:00 PM at HQ)
Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Burpee, 15 Repetitions
Pull-up, 9 Repetitions
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)
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